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Training Log Archive: CharlWard

In the 7 days ending Oct 1, 2017:

activity # timemileskm+m
  Running7 5:19:35 40.86(7:49) 65.76(4:52) 962
  Orienteering2 32:05 4.65(6:54) 7.48(4:17) 58
  Total7 5:51:40 45.51(7:44) 73.24(4:48) 1020
averages - sleep:8.7 rhr:34

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MoTuWeThFrSaSu

Sunday Oct 1, 2017 #

Note
rhr:34 slept:10.0


12 PM

Running 1:17:14 intensity: (7:22 @1) + (56:35 @2) + (13:17 @3) 14.64 km (5:17 / km) +295m 4:48 / km
ahr:134 max:158

Easy long.

Saturday Sep 30, 2017 #

10 AM

Running warm up/down 11:58 intensity: (1:19 @1) + (10:19 @2) + (20 @3) 2.47 km (4:50 / km) +2m 4:49 / km
ahr:132 max:146

WU

Orienteering 14:45 intensity: (17 @1) + (9 @2) + (2:45 @3) + (11:34 @4) 3.6 km (4:06 / km) +26m 3:57 / km
ahr:160 max:166

British Sprint Qual - 2nd.

Running warm up/down 13:49 intensity: (2:29 @1) + (11:19 @2) + (1 @3) 2.63 km (5:15 / km) +26m 5:01 / km
ahr:127 max:140

WD

2 PM

Running warm up/down 9:48 intensity: (1:09 @1) + (7:45 @2) + (54 @3) 2.05 km (4:47 / km) +4m 4:44 / km
ahr:134 max:149

WU

Orienteering 17:20 intensity: (18 @1) + (11 @2) + (2:30 @3) + (14:14 @4) + (7 @5) 3.88 km (4:28 / km) +33m 4:17 / km
ahr:162 max:168

British Sprint Final - 4th (3rd Brit)

Too many little hesitations/misses. Weak at the end too.

Running warm up/down 10:55 intensity: (54 @1) + (9:36 @2) + (25 @3) 2.11 km (5:10 / km) +17m 4:58 / km
ahr:133 max:147

WD

Friday Sep 29, 2017 #

Note
rhr:32 slept:9.5


12 PM

Running 32:23 intensity: (3:21 @1) + (29:02 @2) 6.76 km (4:47 / km) +105m 4:27 / km
ahr:128 max:143

Bole Hill - Crosspool

Thursday Sep 28, 2017 #

Note
rhr:35 slept:8.5 (rest day)


Wednesday Sep 27, 2017 #

Note
rhr:34 slept:7.5


7 AM

Running 51:01 intensity: (7:31 @1) + (41:47 @2) + (1:43 @3) 10.37 km (4:55 / km) +176m 4:32 / km
ahr:130 max:148

Sleeeeepy

Tuesday Sep 26, 2017 #

Note
rhr:32 slept:8.0


5 PM

Running warm up/down 21:16 intensity: (6:17 @1) + (14:59 @2) 4.46 km (4:46 / km) +28m 4:37 / km
ahr:124 max:142

WU

Running 26:06 intensity: (1:07 @1) + (1:58 @2) + (8:17 @3) + (14:44 @4) 7.0 km (3:44 / km) +8m 3:43 / km
ahr:155 max:165

2,3,4,4 (75)
(3:15)
4,4,3,2 (75)

Running 1:20 intensity: (20 @1) + (37 @2) + (23 @3) 0.43 km (3:06 / km)
ahr:130 max:154

4x20s strides

Running warm up/down 14:25 intensity: (1:10 @1) + (12:20 @2) + (55 @3) 2.52 km (5:43 / km) +101m 4:46 / km
ahr:135 max:147

WD

Monday Sep 25, 2017 #

Note
rhr:35 slept:8.5

Too busy on an induction day to fit the gym in.

6 PM

Running 49:20 intensity: (8:01 @1) + (36:16 @2) + (5:03 @3) 10.32 km (4:47 / km) +202m 4:21 / km
ahr:131 max:153

Need to time my coffee consumption like this every day - felt so good!

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